Today I want to share with you a video blog that shows you one of my natural bodybuilding 10 minute calves home workout routines.
While many trainees who train at home think that unless you have a calf raise machine, you cannot have a good calves workout, as you will see, this calves routine can be done with minimum equipment. For this workout we will be using some dumbbells and a technique called dropsets in which you take a weight, go to failure, lower the weight, hit failure again, and repeat the cycle 2 more times. The last part of the drop set will be performed with no weight.
In order to allow for full range of motion I will use a couple of 25-lb plates that I will put next to each other in order to put the ball of my feet on them and have my heels go down (thus giving me a much needed stretch). If you don’t have a way to create a raised surface, then not a problem. Simply use the floor in this case.
The key thing to remember is that calves recover quickly so it is essential to not allow much rest in between sets.
With that said, here is your 10 minute calves home workout routine:
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Home Calves Workout with Multiple Dumbbell Pairs
Standing Dumbbell Calf Raises 8-20 reps
Lower weight and immediately do
Standing Dumbbell Calf Raises 8-20 reps
Lower weight and immediately do
Standing Dumbbell Calf Raises 8-20 reps
Put the weights away and immediately do
Standing Dumbbell Calf Raises to failure with just the bodyweight
This is 1 set. Rest 20 seconds and repeat 2 more times.
Home Calves Workout with a Single Pair of Dumbbells
If you don’t have a collection of dumbbells like I do, then do the following instead:
Standing Dumbbell Calf Raises 8-20 reps
Put the weight away and immediately do
Do some Bodyweight Standing Dumbbell Calf Raises to failure with just the bodyweight
Pick up the weight back and do some
Standing Dumbbell Calf Raises 8-20 reps
Put the weights away and immediately do
Standing Dumbbell Calf Raises to failure with just the bodyweight
Pick up the weight back and do some
Standing Dumbbell Calf Raises 8-20 reps
Put the weights away and immediately do
Standing Dumbbell Calf Raises to failure with just the bodyweight
This is 1 set. Rest 20 seconds and repeat 2 more times.
Natural Bodybuilding Calves Workout Notes:
1) Use two 25-lb plates in order to allow for a heel stretch.
2) If you don’t have a couple of 25-lb plates, then simply use do the calf raises on the flat floor.
3) Do this arms workout twice a week.
4) For more information on different training splits please take a look below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over Bodybuilding
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
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